Food guide

Sun-Dried Tomatoes

Tomatoes dried to concentrate their sweetness, umami and lycopene.

VegetablesPlant-Based

Sun-Dried Tomatoes, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of sun-dried tomatoes, dry for fair comparison. Typical serving: 30 g dry — 78 kcal per 30 g serving.

Nutrition information for Sun-Dried Tomatoes
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	260 kcal	78 kcal	100 kcal
Protein	14.3 g	4.3 g	5.5 g
Carbohydrate	56.7 g	17 g	21.8 g
Fat	3 g	0.9 g	1.2 g
Fibre	12.7 g	3.8 g	4.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of sun-dried tomatoes, with a typical serving and FDA Daily Value for adults.

Micronutrients for Sun-Dried Tomatoes
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	44 µg	13.2 µg	5%
Vitamin C	39.2 mg	11.8 mg	44%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.01 mg	0.003 mg	<1%
Vitamin K	43 µg	12.9 µg	36%
Thiamin	0.53 mg	0.16 mg	44%
Riboflavin	0.49 mg	0.15 mg	38%
Niacin	9.1 mg	2.7 mg	57%
Vitamin B6	0.33 mg	0.099 mg	19%
Folate	68 µg	20.4 µg	17%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	2.1 mg	0.63 mg	42%
Choline	105 mg	31.5 mg	19%
Minerals
Calcium	110 mg	33 mg	8%
Iron	9.1 mg	2.7 mg	51%
Magnesium	194 mg	58.2 mg	46%
Phosphorus	356 mg	107 mg	28%
Potassium	3427 mg	1028 mg	73%
Sodium	107 mg	32.1 mg	5%
Zinc	2 mg	0.6 mg	18%
Selenium	5.5 µg	1.7 µg	10%
Copper	1.4 mg	0.42 mg	156%
Manganese	1.8 mg	0.54 mg	78%

Source: USDA FoodData Central — Tomatoes, sun-dried

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat sun-dried tomatoes?

Intense flavour means a little transforms a dish.
Concentrated potassium and lycopene.

How to include it

Chop into pasta, couscous and salads.
Blend into a pesto with basil and nuts.

Things to consider

Oil-packed versions are much higher in fat.
Dried versions can be very salty.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.